WEBVTT

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- Hey everyone and welcome to
your 31 Day Yoga Revolution.

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It's day 28.

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♫ You gotta have heart ♫

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Groove is in the heart, 
unbreak my heart,

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today is our heart practice.

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Let's get started.

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(lively orchestral music)

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Hi, alright, today we're
gonna begin cross-legged

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and I think today 
would be a great day

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to have a little 
blankie if you have one,

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if you don't 
don't worry about it,

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but if you do go 
ahead and grab it

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and then we'll 
sit on it to start.

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And just take a 
second to get settled in

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so pause the video if 
you need to grab your blanket

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and, again, if you 
don't have it don't worry.

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Give yourself a nice, 
wide base again today

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and sit up nice 
and tall, Sukhasana.

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You decide what 
feels good with the hands

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and then on a big 
inhale find length

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all the way up 
through the crown of the head.

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And then today we 
send some love, some energy

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to the heart space.

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So lift up through your chest,

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activate through 
the upper back body

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and even if it's 
not a big physical move

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see if you can start 
to occupy some space here.

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And I just wanna give a
disclaimer that you never know.

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(fingers snapping)

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This stuff works.

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If you start to 
connect to your heart space

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and emotion comes up,

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just like when we 
work with the hips

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or any time in our practice,

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I invite you to 
be kind to yourself,

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be gentle, soften,

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maybe allow for whatever 
is happening to happen.

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And know that your 
practice has your back.

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I'm here for you.

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All the people in the 
comment section down below

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are here for you 
if you need to share,

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or share back, or connect.

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But for now

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let's just start to 
notice what's going on here

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within the four 
corners of the yoga mat

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as we lift the heart 
space and deepen the breath.

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And keep your heart lifted

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as you drop your 
chin to your chest.

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Activate the upper back body.

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Again, try to maybe 
pinch an imaginary pencil

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between your shoulder blades.

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Feel the weight of the head
stretching the back of the neck.

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And then slowly rock your left
ear over your left shoulder

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and then we'll tag a 
little weight down in the elbows

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and then option today 
to bring your left hand

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and just rest it 
gently on the head.

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So you don't have to push,

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you don't have to apply 
any extra added pressure

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when in fact just soften

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and allow your breath to 
flow here a little deeper

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and more consciously.

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With more consciousness.

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And then slowly 
release the left hand,

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draw your chin to your chest

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and then take it 
to the other side.

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You can stay here, breathing,
lifting up through your heart.

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Or, again, option 
to take that right hand

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to the head and stretch it out.

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(deep breathing)

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And then gently release, 
chin through chest

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and roll it up here.

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Nice and long in the neck.

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Fabulous.

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We're gonna take the 
right hand to your heart space

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so we have the heart

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and then we have 
this center of the chest

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where we kind of put 
this heart energy in.

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So bring your hand to your heart

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and then lift, 
lift, lift your chest,

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or your heart space, 
up to your hand

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and then just feel the warmth
of your hand on your chest.

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And then if you like you 
can get a little fancy here

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and we're gonna 
lift the left hand up

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and you can take a mudra here

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of index finger and 
thumb coming together.

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And then start to 
listen to your breath.

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You might close your 
eyes here or soften your gaze.

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(deep breathing)

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And while today's physical
practice is delicious and yummy

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and strengthening 
and lengthening

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maybe you take a quiet 
moment here, just maybe

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to whisper the 
mantra quietly to yourself.

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I am open to love.

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And if that doesn't 
resonate maybe it is

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I am willing to 
open myself to love.

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Or maybe you go bold 
and you say, "I am love."

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Then we're gonna 
breathe together, five breaths.

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So breathe with me, here we go.

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Inhale in through the nose.

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(inhaling slowly)

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Maybe you say the mantra as you
exhale out through the nose.

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(exhaling slowly)

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Stick with me, 
inhale in through the nose.

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(inhaling slowly)

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And exhale.

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(exhaling slowly)

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Feel it out, big inhale.

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(inhaling slowly)

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Long exhale.

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(exhaling slowly)

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Inhale.

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(inhaling slowly)

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And exhale.

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(exhaling slowly)

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Feel it out, let this 
last breath affect you.

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Feel it, inhale.

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(inhaling slowly)

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And this time as you exhale

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bring your left hand 
on top of your right.

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(exhaling slowly)

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Beautiful (exhaling) nice work.

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Take the hands forward

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and then we'll send 
the fingertips down.

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Really stretch 
through the forearms,

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plug those 
shoulders in (inhaling)

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And then flip it.

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Keep this 
beautiful breath going.

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Maybe you take a little 
stretch in the hands here.

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(exhaling)

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Alright, and then take 
it forward onto all fours.

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You can use the 
blanket to pad the knees here.

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Coming into Cat-Cow, 
warming up through the spine.

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You can start with the nice
structure of dropping the belly

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and opening the 
heart as you inhale.

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And then rounding the spine,

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drawing the navel 
up as you exhale.

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So start there 
with strong foundation

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in the feet and the hands

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and then begin to get a 
little creative (exhaling)

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Maybe sending the 
hips side to side.

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Maybe you take 
it to a Child's Pose

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if the heart is a 
little heavy today.

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Maybe you need to 
stretch through Cobra already.

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Maybe you're ready 
for your Downward Dog.

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So just find a couple

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of moments here to listen,

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really, really listen,

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and stretch out any parts of
the body that might be sore.

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Move slow and mindful.

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And with your breath

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think of your movement being
fluid rather than choppy.

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When you're ready 
we'll meet in a Downward Dog

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but take your time, 
there's no rush.

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There's never any rush.

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If you're in a public class
don't let anyone rush you.

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And then same thing 
in your Downward Dog,

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see if today you can 
find a little fluidity.

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Stretching out any tight areas

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and using this opportunity 
to deepen the breath.

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(deep breathing)

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Great, then drop 
the left heel, inhale,

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lift the right leg up high.

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(clearing throat)

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Excuse me, in the 
exhale come all the way up

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to your nice low lunge.

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Lower the back knee and inhale.

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Sweep the arms all 
the way up and overhead.

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So we take a big breath in here.

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We find that connect,
everything we've been working on

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then really lift your 
heart center up, up, up today.

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Maybe you take it further
back and then exhale, release.

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And then two 
more times like that.

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We inhale from a place of
connect, so strong foundation,

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lift the sternum 
and then release.

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And one more time, inhale.

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That's like a 
cascading of the wave.

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Lifts and then it 
crashes and falls.

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(exhaling)

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Wonderful.

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Pull the right hip 
crease back, Half Splits.

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Notice how this has 
changed each time you practice

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or not changed, you 
know those pesky hamstrings.

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(deep breathing)

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And then rolling through.

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Inhale to come forward

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and then exhale, 
plant the palms.

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Curl the back toes under.

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We'll step it 
back to a strong Plank.

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Big breath in, 
think fluidity here.

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As you exhale, 
slowly lower down.

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And then inhale, Cobra.

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Press into your foundation.

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Pull the elbows back.

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Send your heart center forward.

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Keep the neck nice and long.

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Use an exhale to release.

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And two more times, inhale.

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(deep breathing)

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Exhale to release.

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One more time, inhale.

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(deep breathing)

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and exhale to 
soften and release.

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Press into the earth, 
come to Child's Pose.

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Knees together, 
fingertips swim around.

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We round the shoulders, 
round the spine,

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draw your nose towards 
your knees and breathe here.

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Feeling the skin 
of the back stretch.

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(deep breathing)

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Then slowly reaching 
the fingertips forward

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we'll come back to 
Downward Facing Dog.

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Lift the hips up high.

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Tops of the shoulders 
rotate out away from the ears.

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And we melt the heart towards
the back edge of the mat

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but we also find that opposition

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of hugging the lower ribs in.

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That containment.

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Then we'll slowly 
walk the feet to the center

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and when you're ready 
inhale, lift the right leg up,

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excuse me, left leg up high.

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Exhale, knee to nose.

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(exhaling)

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Then step it up, nice low lunge.

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(deep breathing)

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Keep breathing.

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When you're ready, find 
your foundation and inhale.

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Sweep the arms all 
the way up and overhead.

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Lift your chest, 
lift your sternum.

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And then exhale, rain it down.

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(exhaling)

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Two more times.

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Feel the root of this posture
in that back foot strong.

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Inhale, squeeze inner-thighs
to the mid-line.

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Lift your heart.

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And exhale, 
release with control.

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Here we go, one more time.

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Inhale, sweep it up.

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(inhaling)

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And exhale to release.

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Send the hips back, Half Splits.

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Flex the left foot 
towards the sky.

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Soft bend in that left knee.

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Full breaths.

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Soft, easy movement 
here so don't push or hold.

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Try to keep an open 
mind and open heart here.

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Find something new.

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(exhaling)

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Alright, roll it through.

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Curl the back toes under.

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Inhale, look forward.

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Then exhale, plant the palms,
step it back, Plank.

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Strong Plank.

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Inhale in, press 
away from your yoga mat,

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lift up through 
the upper back body

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then exhale all the 
way down to the belly.

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(exhaling)

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Inhale, Cobra.

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Press into your 
foundation, open your heart.

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Exhale to release.

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Curl the toes under, 
press up to Plank.

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And Downward Facing Dog.

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Awesome work.

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(deep breathing)

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Alrighty, walk 
the feet together.

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Stick with me now.

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We inhale, lift the 
right leg up high, strong.

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Exhale, knee to nose.

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Step it up.

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This time keep 
the back knee lifted.

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We're gonna hug the
inner thighs to the mid-line

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and when you're ready, 
inhale, reach for the sky.

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Nice high lunge.

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Squeeze through the
mid-line for stability.

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Bend that back knee.

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You can always 
lower it to the ground,

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to your blanket or to your mat.

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And get your 
center underneath you

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and we inhale, open our hearts.

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Stay here for a couple breaths.

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Breathe, let it move you.

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Lift your heart.

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You can start to work 
on a gentle backbend here

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but don't push it.

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Remember keep that 
length in the tailbone.

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(deep breathing)

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Breathing deep, you got this.

00:13:18.564 --> 00:13:21.434
Create a 110 
full body experience

00:13:21.434 --> 00:13:23.236
so reach through that back heel.

00:13:23.236 --> 00:13:24.504
One more breath

00:13:25.505 --> 00:13:28.141
and then exhale, hands to heart.

00:13:29.042 --> 00:13:29.876
Twist.

00:13:29.876 --> 00:13:31.310
Draw the navel 
inward and upward,

00:13:31.310 --> 00:13:33.059
think up and 
over with your heart.

00:13:33.059 --> 00:13:35.081
You're gonna bring the 
outer edge of the left arm

00:13:35.081 --> 00:13:37.686
to the outer edge 
of the right thigh.

00:13:37.686 --> 00:13:38.985
Back knee can come to the ground

00:13:38.985 --> 00:13:40.687
if you need that 
stability, no prob.

00:13:40.687 --> 00:13:43.923
As we inhale open the 
heart to the right. (inhaling)

00:13:43.923 --> 00:13:47.960
Breathe deep here, careful
not to grip in the front toes.

00:13:47.960 --> 00:13:50.606
Create length through the neck.

00:13:50.606 --> 00:13:52.699
Reach your crown all 
the way towards the front,

00:13:52.699 --> 00:13:55.435
reach your heel all 
the way towards the back.

00:13:55.435 --> 00:13:58.517
Then inhale, lift up 
from your center just a bit

00:13:58.517 --> 00:14:00.606
and then exhale, back 
to your nice low lunge.

00:14:00.606 --> 00:14:01.441
Fabulous.

00:14:01.441 --> 00:14:04.677
Plant the palms, step it back,
move straight to Down Dog

00:14:04.677 --> 00:14:06.546
or you can take a vinyasa here.

00:14:06.546 --> 00:14:09.782
Belly to Cobra or 
Chaturanga to Up Dog.

00:14:11.184 --> 00:14:12.351
Or, again, skip it.

00:14:12.351 --> 00:14:14.253
Go straight to your Down Dog.

00:14:14.253 --> 00:14:16.489
(exhaling)

00:14:17.890 --> 00:14:20.323
Inhale in through 
the nose (inhaling)

00:14:20.323 --> 00:14:22.328
Exhale out through the mouth.

00:14:22.328 --> 00:14:24.464
(exhaling)

00:14:24.464 --> 00:14:25.832
Walk the feet to the mid-line

00:14:25.832 --> 00:14:29.302
and big inhale lifts 
the left leg up high.

00:14:29.302 --> 00:14:31.237
Exhale, knee to nose.

00:14:31.237 --> 00:14:32.638
(exhaling)

00:14:32.638 --> 00:14:34.841
Strong, step it up.

00:14:34.841 --> 00:14:36.642
Keep the back 
knee lifted this time.

00:14:36.642 --> 00:14:37.744
Loop the shoulders.

00:14:37.744 --> 00:14:40.113
Inhale, open your heart forward.

00:14:40.113 --> 00:14:42.171
Then when you're ready, 
find your foundation.

00:14:42.171 --> 00:14:44.917
Connect to the earth, squeeze
inner thighs to the mid-line

00:14:44.917 --> 00:14:48.054
and rise up, lift your heart.

00:14:48.054 --> 00:14:50.223
Fingertips towards the 
sky whenever you're ready.

00:14:50.223 --> 00:14:52.992
You can also keep the 
hands on the waistline always.

00:14:52.992 --> 00:14:55.007
Lower that back 
knee if you need to.

00:14:55.007 --> 00:14:57.730
Reaching up and we're here
for a couple breaths to play

00:14:57.730 --> 00:14:59.748
(exhaling) within this posture.

00:14:59.748 --> 00:15:00.933
Think about the heartbeat.

00:15:00.933 --> 00:15:03.035
Think about that 
pulse as you breathe.

00:15:03.035 --> 00:15:05.071
See if it can move you.

00:15:05.071 --> 00:15:07.306
Come on now, give it a try.

00:15:07.306 --> 00:15:08.718
(inhaling)

00:15:08.718 --> 00:15:10.309
Life's too short.

00:15:10.309 --> 00:15:13.045
(deep breathing)

00:15:14.547 --> 00:15:15.948
Notice how this makes you feel.

00:15:15.948 --> 00:15:17.517
Breathe deep.

00:15:17.517 --> 00:15:21.788
Try to create a 110% 
full body experience.

00:15:21.788 --> 00:15:25.258
(deep breathing)

00:15:25.258 --> 00:15:28.403
Alright, take 
one more big breath.

00:15:29.262 --> 00:15:31.564
Then exhale, hands to heart.

00:15:33.005 --> 00:15:35.034
Keep your sternum 
lifting to your thumbs.

00:15:35.034 --> 00:15:36.569
Can always lower that back knee.

00:15:36.569 --> 00:15:39.305
Inhale to find length, 
draw everything in

00:15:39.305 --> 00:15:41.908
and then exhale to twist 
outer edge of the right arm

00:15:41.908 --> 00:15:44.911
to the outer edge 
of the left thigh.

00:15:46.112 --> 00:15:48.214
We open the heart, 
open the chest.

00:15:48.214 --> 00:15:52.084
Reach the right heel back, 
send the crown forward.

00:15:52.084 --> 00:15:53.386
You're working 
to get your thumbs

00:15:53.386 --> 00:15:56.275
in line with your heart center.

00:15:56.275 --> 00:15:58.760
Just as a little guide.

00:15:58.760 --> 00:16:00.472
Breathe here.
(inhaling)

00:16:00.472 --> 00:16:02.028
Breathe into your belly.

00:16:02.028 --> 00:16:03.863
Keep the heart lifted.

00:16:04.864 --> 00:16:07.200
(deep breathing)

00:16:07.200 --> 00:16:09.602
Awesome work, big breath.

00:16:09.602 --> 00:16:11.427
Lift your center a little bit

00:16:11.427 --> 00:16:13.806
and then exhale to 
release everything down.

00:16:13.806 --> 00:16:16.335
Awesome, plant the palms.

00:16:16.335 --> 00:16:18.627
Go through your 
vinyasa if you like

00:16:18.627 --> 00:16:21.380
or meet us in 
extended Child's Pose.

00:16:22.481 --> 00:16:25.251
(deep breathing)

00:16:27.353 --> 00:16:30.256
Knees wide, big toes to touch.

00:16:30.256 --> 00:16:34.260
Send the hips back, 
reach the fingertips forward

00:16:35.228 --> 00:16:38.297
and lower the 
forehead to the mat.

00:16:38.297 --> 00:16:41.260
(deep breathing)

00:16:41.260 --> 00:16:44.303
And slowly press into your feet.

00:16:44.303 --> 00:16:47.473
Come all the way 
back up to all fours.

00:16:48.374 --> 00:16:49.775
So if you have a blanket

00:16:49.775 --> 00:16:51.911
walk your knees 
underneath your hip points

00:16:51.911 --> 00:16:56.515
and allow your toes to 
spill off the blanket here.

00:16:56.515 --> 00:16:58.284
We're moving into Camel Pose

00:16:58.284 --> 00:17:01.988
or we'll do a couple bus
stops as to be really mindful.

00:17:01.988 --> 00:17:05.124
So everyone, bring your knees
underneath your hip points

00:17:05.124 --> 00:17:07.760
and you can imagine you have
a block between your ankles

00:17:07.760 --> 00:17:11.597
so don't let your 
ankles come in or splay out.

00:17:11.597 --> 00:17:13.031
Bring them in alignment

00:17:13.031 --> 00:17:16.766
with your joints, 
toes, ankles, knees.

00:17:18.471 --> 00:17:21.674
And then walk your 
fingertips all the way up

00:17:21.674 --> 00:17:23.675
and stack your 
head over your heart.

00:17:23.675 --> 00:17:26.112
Your heart's over thy pelvis.

00:17:27.079 --> 00:17:28.114
(laughing gently)

00:17:28.114 --> 00:17:29.548
And then find 
this lift in the heart

00:17:29.548 --> 00:17:30.780
and then this 
is really the goal,

00:17:30.780 --> 00:17:32.885
is to have a heart opener

00:17:32.885 --> 00:17:34.453
and that can take many forms.

00:17:34.453 --> 00:17:35.821
It can also just be a sensation,

00:17:35.821 --> 00:17:37.323
so you don't have 
to (mimics gagging)

00:17:37.323 --> 00:17:38.724
come into the whole thing.

00:17:38.724 --> 00:17:42.528
We're focusing on heart openers
so bring a couple fingers,

00:17:42.528 --> 00:17:44.697
yogi's choice which fingers,

00:17:44.697 --> 00:17:47.366
to your heart and 
lift up from there.

00:17:47.366 --> 00:17:50.536
And then get organized in
your body, and in your brain,

00:17:50.536 --> 00:17:54.206
find support to lift 
this part of your body.

00:17:56.475 --> 00:17:58.878
(exhaling)

00:17:58.878 --> 00:18:03.625
People always ask me, 
"I want my posture to improve."

00:18:03.625 --> 00:18:07.587
If you want your posture to
improve do Yoga Revolution,

00:18:07.587 --> 00:18:10.723
amazing, regular 
practice but it's about, also,

00:18:10.723 --> 00:18:15.661
connecting the energy 
behind the shape, the posture.

00:18:15.661 --> 00:18:16.862
It makes sense, right?

00:18:16.862 --> 00:18:20.833
Our posture changes based on
where our energy level is at.

00:18:20.833 --> 00:18:22.234
So we get used 
to really connecting

00:18:22.234 --> 00:18:25.110
to our natural energy levels

00:18:25.110 --> 00:18:28.007
you're gonna see your 
posture improve naturally

00:18:28.007 --> 00:18:32.144
and in a way that feels 
good that's not rigid or...

00:18:33.613 --> 00:18:36.816
Okay, so we can stay 
here opening the heart,

00:18:36.816 --> 00:18:39.285
maybe take a little power pose.

00:18:39.285 --> 00:18:41.854
Shout out to you, Amy.

00:18:41.854 --> 00:18:43.723
Maybe you just stay here

00:18:43.723 --> 00:18:46.025
or lengthen the 
tailbone down, find that lift.

00:18:46.025 --> 00:18:47.426
So we've been 
working from the root,

00:18:47.426 --> 00:18:49.428
lower belly, upper belly, 
now we're up to the heart.

00:18:49.428 --> 00:18:51.897
We find this lift, lift, lift.

00:18:51.897 --> 00:18:53.232
Press into the tops of the feet

00:18:53.232 --> 00:18:55.034
and then swim 
your fingertips around,

00:18:55.034 --> 00:18:57.103
fingers are gonna 
face up towards your head.

00:18:57.103 --> 00:18:59.939
See if you can place your
hands here on the waistline.

00:18:59.939 --> 00:19:04.744
Thumbs come to the sacrum area
and we loop the shoulders.

00:19:04.744 --> 00:19:06.946
Squeeze that pencil 
in your shoulder blades.

00:19:06.946 --> 00:19:08.280
Hug the elbows together.

00:19:08.280 --> 00:19:10.549
So I have really tight,
rounded in shoulders

00:19:10.549 --> 00:19:12.084
so I'm a great example.

00:19:12.084 --> 00:19:15.221
Just do your best 
to find the action.

00:19:15.221 --> 00:19:17.990
Focus on the 
sensation over the shape

00:19:17.990 --> 00:19:19.859
and then carve a 
line with your nose

00:19:19.859 --> 00:19:21.427
as if you're a little kitty cat

00:19:21.427 --> 00:19:23.866
pushing a ball of 
yarn forward, up, and back

00:19:23.866 --> 00:19:27.433
to look up to where maybe the
wall and the ceiling meet.

00:19:27.433 --> 00:19:30.179
So not all the way up 
but just out in front.

00:19:30.179 --> 00:19:31.570
Then press into 
the tops of the feet,

00:19:31.570 --> 00:19:32.838
keep lifting your heart.

00:19:32.838 --> 00:19:34.673
Then you might 
go a little further,

00:19:34.673 --> 00:19:37.376
continuing to draw 
that line further up

00:19:37.376 --> 00:19:40.413
but keeping that 
awareness in the neck.

00:19:40.413 --> 00:19:42.381
Then you might just stay 
here for a couple breaths

00:19:42.381 --> 00:19:43.983
and slowly release.

00:19:43.983 --> 00:19:45.618
To go further, stay connected,

00:19:45.618 --> 00:19:48.354
draw energy up from the pelvic
floor, take a deep breath in.

00:19:48.354 --> 00:19:51.223
Tap into that inner smile 
and then maybe you exhale,

00:19:51.223 --> 00:19:54.747
release one hand and 
then the other to the heels.

00:19:54.747 --> 00:19:57.229
Hips move forward, 
heart lifts up.

00:19:57.229 --> 00:19:58.330
(exhaling)

00:19:58.330 --> 00:20:00.066
Tailbone lengthens down.

00:20:00.066 --> 00:20:02.034
We press into 
the tops of the feet.

00:20:02.034 --> 00:20:05.404
Carve a line with the 
nose forward, up, and back.

00:20:05.404 --> 00:20:06.772
If you wanna release 
the head back you can

00:20:06.772 --> 00:20:10.176
but really we've been working
so hard on this beautiful line

00:20:10.176 --> 00:20:11.243
from the crown to the tail.

00:20:11.243 --> 00:20:14.893
It's okay to keep 
the neck nice and long.

00:20:14.893 --> 00:20:16.936
Nice and in control, 
wherever you are.

00:20:16.936 --> 00:20:19.018
Pressing into 
the tops of the feet.

00:20:19.018 --> 00:20:20.853
Lifting the chest.

00:20:20.853 --> 00:20:22.041
Now find that big, 


00:20:22.041 --> 00:20:25.791
buoyant breath
here as you inhale.

00:20:25.791 --> 00:20:28.027
And then use the 
exhale to slowly release.

00:20:28.027 --> 00:20:31.697
Bring the hands to 
the back, to the back,

00:20:31.697 --> 00:20:33.632
and then slowly 
press in your foundation.

00:20:33.632 --> 00:20:36.569
So feel your feet grounding
into the earth as you come up

00:20:36.569 --> 00:20:39.972
and then feel the 
effects of that experience.

00:20:39.972 --> 00:20:42.508
As you slowly 
curl the toes under,

00:20:42.508 --> 00:20:45.911
bring the hands to 
your lap and sit back.

00:20:47.880 --> 00:20:50.049
Close your eyes and observe.

00:20:50.049 --> 00:20:52.218
Keep your heart lifted.

00:20:52.218 --> 00:20:54.954
(deep breathing)

00:21:02.228 --> 00:21:03.629
Awesome, one more time.

00:21:03.629 --> 00:21:04.530
Press back up.

00:21:04.530 --> 00:21:06.298
Again, you can take 
any variation you like.

00:21:06.298 --> 00:21:08.200
Pressing into 
the tops of the feet.

00:21:08.200 --> 00:21:10.302
Draw energy up 
through the front body,

00:21:10.302 --> 00:21:12.238
grounding through the back body.

00:21:12.238 --> 00:21:14.440
Inhale, carve a 
line with your nose

00:21:14.440 --> 00:21:16.542
to look forward, up, and back.

00:21:16.542 --> 00:21:17.910
Open the chest.

00:21:17.910 --> 00:21:19.245
(exhaling)

00:21:19.245 --> 00:21:21.313
Relish in the process here.

00:21:21.313 --> 00:21:22.781
Hug the elbows in.

00:21:22.781 --> 00:21:25.284
Maybe release the 
hands to the heels

00:21:25.284 --> 00:21:27.686
and maybe save 
that for another day.

00:21:27.686 --> 00:21:29.348
(exhaling)

00:21:29.348 --> 00:21:32.625
Hips move forward, 
heart lifts up.

00:21:32.625 --> 00:21:34.527
Press into the tops of the feet.

00:21:34.527 --> 00:21:35.528
(exhaling)

00:21:35.528 --> 00:21:37.263
Long, beautiful neck.

00:21:38.164 --> 00:21:41.700
Tap into that inner 
smile, take a deep breath in.

00:21:41.700 --> 00:21:45.104
And then exhale with control, 
hands come to the back.

00:21:45.104 --> 00:21:46.839
We draw the navel in and up,

00:21:46.839 --> 00:21:48.607
find that support from within.

00:21:48.607 --> 00:21:49.441
Yes!

00:21:49.441 --> 00:21:52.278
And curl the toes under, 
rest your hands in your lap,

00:21:52.278 --> 00:21:55.347
and feel the 
effects of that process.

00:22:00.349 --> 00:22:04.309
♫ Feels good, yeah

00:22:04.309 --> 00:22:06.258
♫ Feels good

00:22:06.258 --> 00:22:08.060
Alright, let's release.

00:22:08.060 --> 00:22:09.528
We're gonna come 
to a Cobbler's Pose

00:22:09.528 --> 00:22:12.631
so cross the ankles behind ya.

00:22:12.631 --> 00:22:16.722
Bring the soles of the feet
together, knees nice and wide.

00:22:16.722 --> 00:22:19.238
Open your 
feetsies up like a book.

00:22:22.141 --> 00:22:24.577
(deep breathing)

00:22:24.577 --> 00:22:27.613
Then grab the ankles, 
sit up nice and tall.

00:22:27.613 --> 00:22:29.114
Inhale, lift your heart

00:22:29.114 --> 00:22:31.317
and exhale, round it forward.

00:22:31.317 --> 00:22:33.118
You can actually grab your toes.

00:22:33.118 --> 00:22:36.589
Try to draw your 
nose towards your toes.

00:22:36.589 --> 00:22:39.992
Nice and slow, feel a 
great stretch in the back.

00:22:39.992 --> 00:22:41.894
Elbows go left to right

00:22:42.928 --> 00:22:46.546
and we 
contemplate the sensation,

00:22:46.546 --> 00:22:50.336
what we feel 
when we take this time

00:22:50.336 --> 00:22:52.805
to work with our bodies.

00:22:52.805 --> 00:22:55.307
I'm trying change this 
idea of working on our bodies.

00:22:55.307 --> 00:22:56.976
I just, in the breaks,

00:22:56.976 --> 00:22:58.510
saying, "I need to 
work on my triceps."

00:22:58.510 --> 00:23:01.680
But can we change the 
language to work with,

00:23:01.680 --> 00:23:03.412
instead of work on?

00:23:03.412 --> 00:23:05.451
The great thing about 
yoga and the physical practices

00:23:05.451 --> 00:23:07.453
we're uncovering 
what's already awesome

00:23:07.453 --> 00:23:08.621
and there and amazing.

00:23:08.621 --> 00:23:10.456
We're not trying 
to actually transform

00:23:10.456 --> 00:23:12.758
into something that we're not.

00:23:12.758 --> 00:23:17.701
We're actually trying 
to get back to our amazing,

00:23:19.932 --> 00:23:25.015
true, already there, already
established, awesome self.

00:23:26.705 --> 00:23:28.107
Natural movement.

00:23:30.509 --> 00:23:33.145
Moving from a place 
of connect, of intuition,

00:23:33.145 --> 00:23:36.248
just like we did 
when we were babies.

00:23:39.218 --> 00:23:41.420
And then we'll roll up, 
tucking the chin.

00:23:41.420 --> 00:23:43.565
And it's okay to 
get swole and ripped

00:23:43.565 --> 00:23:45.931
and feel good in your body

00:23:45.931 --> 00:23:49.361
if that's what you want.

00:23:49.361 --> 00:23:50.526
Let's do it.

00:23:50.526 --> 00:23:52.164
Alright, we're gonna 
come to our backs.

00:23:52.164 --> 00:23:54.333
You can move your 
blanket to the side

00:23:54.333 --> 00:23:56.602
or you can lay it out long.

00:24:02.007 --> 00:24:04.843
And feel the 
earth underneath you.

00:24:05.811 --> 00:24:09.581
Take a couple of 
breaths to just let go here.

00:24:09.581 --> 00:24:12.318
(deep breathing)

00:24:18.123 --> 00:24:21.560
And then, if you'd like, you can
hug your knees into your chest.

00:24:21.560 --> 00:24:23.796
Can take a Happy Baby pose.

00:24:25.731 --> 00:24:28.034
You can take a twist.

00:24:31.003 --> 00:24:32.538
Or you can roll 
around like a bug

00:24:32.538 --> 00:24:34.907
moving with soft, easy breath.

00:24:34.907 --> 00:24:39.078
So leaving it up to you today,
giving you some options.

00:24:39.078 --> 00:24:40.412
(exhaling)

00:24:40.412 --> 00:24:42.748
Lengthening the 
tailbone towards the front edge

00:24:42.748 --> 00:24:44.383
if your Happy Baby.

00:24:44.383 --> 00:24:46.051
Breathing deep into the belly,

00:24:46.051 --> 00:24:49.588
lower belly if 
you're in a twist.

00:24:49.588 --> 00:24:52.324
(deep breathing)

00:24:56.261 --> 00:24:57.529
Then wherever you are

00:24:57.529 --> 00:25:00.232
you can catch up with 
me whenever you need to.

00:25:00.232 --> 00:25:04.236
We're gonna come to 
grab the knees with the palms

00:25:04.236 --> 00:25:05.771
and then really reach the knees

00:25:05.771 --> 00:25:07.806
towards the 
front edge of your mat.

00:25:07.806 --> 00:25:09.975
And feel that sacrum 
press into the earth.

00:25:09.975 --> 00:25:12.511
Just kind of neutralizing 
through the spine here.

00:25:12.511 --> 00:25:13.912
Relax your shoulders.

00:25:13.912 --> 00:25:16.248
And final heart opener 
as you lift your chest.

00:25:16.248 --> 00:25:17.583
Snuggle your shoulder blades.

00:25:17.583 --> 00:25:19.218
Breathe.

00:25:19.218 --> 00:25:21.954
(deep breathing)

00:25:23.689 --> 00:25:24.723
Fabuloso.

00:25:24.723 --> 00:25:27.726
From here you can let the
legs spill out for Shavasana

00:25:27.726 --> 00:25:30.229
or you can bring the 
hands to the backs of the thighs

00:25:30.229 --> 00:25:33.065
and rock all the way 
up to a meditation pose,

00:25:33.065 --> 00:25:35.768
massaging the 
spine and the back body.

00:25:35.768 --> 00:25:37.636
So, again, you're 
headed to Corpse Pose

00:25:37.636 --> 00:25:41.173
or you're 
coming up to Shavasana.

00:25:41.173 --> 00:25:44.576
Whatever your heart 
is telling you to do,

00:25:46.345 --> 00:25:47.928
listen.

00:25:49.548 --> 00:25:51.483
Thank you so much 
for sharing your time

00:25:51.483 --> 00:25:52.418
and your energy with me.

00:25:52.418 --> 00:25:54.586
I cannot wait 
to see you tomorrow

00:25:54.586 --> 00:25:57.022
but have a great rest 
of your day or evening

00:25:57.022 --> 00:25:58.390
and thank you again.

00:25:58.390 --> 00:26:01.893
From my heart to yours, namaste.

00:26:01.893 --> 00:26:04.930
(lively orchestral music)